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With the right set of exercises with specific set of reps, maximum fat loss will be the result. /ColorSpace <<

<>>> Results are guaranteed!

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4) Reverse the motion by jumping back to the starting position.


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>> 2) Infographic with visual instructions to follow online.

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With the right set of exercises with specific set of reps, maximum fat loss will be the result. 'og:description': shareDescription 9 0 obj 5th week: seven sets of a 55-second sprint followed by a 30-second jog.


/Length 3596 1) Get into position as if you are about to do a push up with your forearm on the floor. >> >> See VIDEO instructions on how to do push ups correctly. 9th week: seven sets of a 75-second sprint followed by a 30-second jog.

1) 7 exercises 7 days of the week .

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5) Keep you head looking straight.

6) Keep your lower back on the floor and lift your shoulders about 4 inches. }

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%PDF-1.4 })(); V��p��u��Y80A>�i����?�@ Stand tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards you shoulder like running arms, then switch to the other side. 3) Lower your body to the floor with your chest 1 to 2 inches away from the floor.

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�i��b © 2020 Change In Seconds Media. 4)  Tilt your chin slightly, leaving a few inches of space between the chin and chest.

var shareImage = 'bimber_replace_241gw'; method: 'share_open_graph', 1) Place your hands flat on a mat with arms straight, core tight, holding your body in a plank position. /CSp /DeviceRGB

Athletic Body Workout Plan Pdf Archives Star Styles Stylesstar Complex Training Strength And Conditioning Workout For Athletes The Workout Behind Jadeveon Clowney S Freakish 40 Time Stack Mountain Athlete Workout Plan Pdf Docdroid Dear Pas And Coaches Kids Should Strength Train Volt Blog Pdf Tennis Physiology Training The Competitive Athlete Pdf The Benefits Of Yoga For Athletes Body … 3) Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back. jQuery('body').trigger('snaxFbNotLoaded');

4) Push your torso back up until your arms lock. 4) Tighten your glutes and core and keep your spine neutral at all times. Rhonda Shade /Type /Page

Progression HIIT 11. As a beginner its ok to break up the workout through out the day into sections. WHAT MEANS CALISTHENIC? var _fbAsyncInit = window.fbAsyncInit;

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Training Journal 8. Athletic Body Workout Plan. This is the key to a good athletic body workout plan pdf

Scroll Below To See Full Instructions Along With Our Printable PDF For The 7 Day Workout Plan For Home. endobj // Open share popup as soon as possible, after loading FB SDK. Calisthenic is the sport that encompasses a variety of basic exercises using only the bodyweight as resistance. %PDF-1.5

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FB.ui({ 7) Hold for a moment at the top then slowly lower back down.

Chin should not be placed on the chest.

See VIDEO instructions on how to do the wall sit exercise. See VIDEO instructions on how to do a crunch correctly. /GSa 3 0 R 5) Straighten your legs slowly and come back to a standing position against the wall. /Pattern << 8 0 obj

4) Hold for the required amount of time indicated for the workout.

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Beginner Workouts 7. FB.login(function(response) { Share on FacebookShare on Twitter. 'og:url': 'https://www.changeinseconds.com/home-workout-plan/', // Url to share.

/Filter /FlateDecode Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend.


5) Squat until your hip is lower than your knees and never let your knees go over your toes. endobj /Title (Athletic Body Workout Plan) See VIDEO instructions on how to do a squat correctly. Healthy Living Starts Here login learn …

3) Push back up to the starting position. 10 0 obj [ 0 /XYZ 42.72 756.8 0 ] Get ready to create your dream body with the 10 week no gym home workout plan! 13 0 obj Recovery 9. 4) Hold the position for the required time without compromising your breathing.

6) Roll back down to the starting position. 11 0 obj 1 0 obj

3) Print PDF available at the end of the infographic. /Contents [ 11 0 R 35 0 R ]

3) Place your elbows to the side and push the small of your back into the floor to pull in your core. 4 0 obj 2) Place your hands down by your side and stand with your feet together.


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'og:title': shareTitle, /Subtype /Link 2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.


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Do a minimum of 1 workout from each area for a well-rounded exercise. 2) Keep your legs straight or place your knees on the mat. How To Do Push Ups. }, };

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window.apiShareOnFB = function() { version : 'v3.0' 1) Keep your upper body straight, with your shoulders back and relaxed and chin up with core tight.

endobj 7th week: five sets of a 65-second sprint followed by a 60-second jog.

This advanced athlete program takes all of the key attributes of a successful sportsperson and ramps up.

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